There are several ways to fast and I think all of them are useful.
The definition of fasting is simply “to go without.” We often think of it in terms of our diet, but fasting could include anything. It could mean to go without television for a period of time, or social media, or something else.
The purpose of a fast can also be varied, and for dietary fasts, I discussed reasons in a previous post. Here I want to talk about various methods of fasting, and for our purpose today, I’m talking about a near zero-calorie fast.
I say near zero calorie because I allow myself some things that do have calories, such as coffee with a tablespoon of MCT oil, and some non-digestible carbohydrates that help with the gut biome. These don’t induce an insulin response, so I get the benefits of fasting and avoid some of the drawbacks.
How long do I fast? It varies, and I practice all of these at different times.
Intermittent Fasting:
Fasting for a set period of time during the day. Usually 14 to 18 hours.
Most people can clear glucose from their liver in about 12 hours or so, giving the body an opportunity to burn other fuels, such as ketones and fat. So the longer you go beyond 12 hours, the more time you give your body to adapt to burning fat.
Intermittent fasting is as much as a lifestyle choice as anything. It’s something you fit around your schedule and for most, it’s as simple as skipping breakfast and eating your last meal by seven or eight o’clock, yet the benefits when done on a regular basis are significant.
OMAD: One Meal A Day
This is a modification of intermittent fasting, where you limit yourself to one meal a day. I imagine most people who do this make that meal dinner, since it’s usually the most social meal we have. I have done this from time to time, but for me, it’s a bit harder to achieve on a consistent basis. I might do these two to three times a month.
Long Term Fasting: More than 24 hours
The longest I have fasted is two weeks, which I’ve done two or three times in my life. Most of my long fasts are between a week and ten days. Usually, the first two days are the hardest, until my body slows down the ghrelin production, which is the hormone that makes you hungry. Once that happens, it’s rather smooth sailing until a day or two before the end of the fast, when I begin to look forward to being able to eat again. So much of fasting really is in your head!
Which is the best? Well, all of them are the best for different reasons. The variations of intermittent fasting are good when you practice them on some sort of regular basis. It gives your body a regular fat-burning workout that increases metabolic flexibility and reduces insulin resistance. Both help with weight and overall health.
The benefit that long term fasting is something a bit different. It takes more than 24 hours for autophagy to fully kick in so longer fasts allow your body to repair itself. This process benefits your mitochondria and gut bacteria. When the body isn’t preoccupied with processing new energy from food you’ve just consumed, it repairs itself and the longer it has the chance to do that, the healthier you become.
How long is too long? That’s for your doctor to answer. For me it just depends on what I’m trying to achieve. Longer fasts are good for resetting things and intermittent fasts are good for maintaining.
I’m not perfect at either and I plan to tell that story in a different post.
Feel free to comment below with your story or question!
For your life, health, and peace of mind,
Phil
Resources
I’ve studied fasting for years. These books contain some of the best and most recent research on the subject.
So health insurance is my day job…
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